6 Tips to Keep Your Weightlifting Training Safe and Effective

6 Tips to Keep Your Weightlifting Training Safe and Effective

Strength training is an effective way to challenge your muscles and build strength by force. Using counterforce such as lifting, you can gain heavy weights and increase resistance to make your muscles leaner and stronger while strengthening the bones. Additionally, weight lifting will help you maintain the necessary strength for your daily activities for the years the come.

However, trainers must make the necessary precautions to strength training as this can lead to a risk of injury. The daily recommended time for strengthening activities allows the body to train major muscle groups at least twice a week. Keep in mind that your muscles also need rest to recover between each session.

Here are 6 tips to keep your weight lifting training safe and effective.

Always Start With a Warm Up


Walking and light stretches are an easy way to warm up the body and to cool down. Before you begin your muscle training, be sure to allow enough time to stretch all the muscle groups before and after your workout to prevent any injury or strains.

Focus on Your Body’s Form


Before you consider how much weight you need to lift, be sure to consider the form of your body. Align your body correctly to ensure smooth movements through each exercise. Having poor form will leave to slow gains and a risk of injuries during the session. When learning a new routine experts suggest that trainers start with minimal weight. Concentrate on the movement of the exercise and be sure to control equal lifts.

Work the Right Tempo


Staying in tempo will help your body stay in control. During a workout, follow the right tempo based on your level. For example, you can follow the “3010” tempo. The first number is lowering the lift. The second denotes the pause during the midpoint, following with the third concentric component. Finally, the last number denotes the pause.

You will start by lowering the bar for 3 seconds, with no pause. Then return to the starting position and repeat. While people may get confused with temp exercises, the idea is to start with concentric portions.

Pay Attention to Your Breathing Form


During your workout, it is important to focus on your breathing. Learn to exhale with effort when working on your lifts and inhale as you release the dumbbell.

Challenge your Muscles


Choose the right weight that works on your skill level and exercise. Choose a weight that will target the muscle for two reps while allowing you to maintain your form. Once you notice the weight becoming too easy, challenge your body to another set of reps and add weight. Just be sure that you can still finish with good form.

Give Muscles Time Off


While strength training is beneficial to the body, it can cause tears in the muscles when not properly cared for. It is important to let the muscles heal and breathe to grow grower. Always aim for at least two days off from strength training to recover before your next session.

Got any tips that you would like to share? Comment below and share your tips with us!

The Top 7 list of Sport with a Low Risk of Injury and a High Payoff in Physical Health

The Top 7 list of Sport with a Low Risk of Injury and a High Payoff in Physical Health

Not all sports were created equal.  Dangerous sports can expose athletes to serious bodily harm.  Research showed the following 7 sports as being the healthiest and safest, with a low risk of injury and a good influence on physical and mental health.

Top 7 Healthiest Sports:

  1. Swimming is absolutely awesome for your heart. It is a low-stress activity and improves lung capacity.  It also builds muscles and burns calories.
  2. Tennis is one of the best aerobic activities. One hour of tennis burns a lot of calories.
  3. Rowing has near-endless health benefits. Rowing is effective in weight loss, increased muscle strength and has a low risk of injuries.
  4. Squash has been named as the no.1 healthiest sport in the world for many years. It burns calories, increases aerobic fitness, develops strength and power, boosts flexibility and it will improve hand-eye coordination.
  5. Cycling is fun and can be done anywhere, anytime, indoors and outdoors. Cycling is a low impact way to burn calories.  It makes you feel happier and makes your brain stronger.
  6. Running, or jogging causes a release of endorphins to produce a feeling of overall well-being. You can run at your own pace and it can be done by all ages.  Bones grow and become stronger through the physical demand that running requires.  It is also great for mental and overall physiological health.
  7. Volleyball increases metabolic rate, builds agility, strengthens coordination, boosts mood and burns plenty of calories.

Walk every day.  Regular walking has been shown to reduce the risk of chronic diseases, such as cardiovascular disease, type 2 diabetes, asthma, stroke and some cancers.

You do not need a gym membership or workout DVD’S to get your everyday exercise.  You can take a walk in the park or through your neighbourhood.  Lots of fresh air and even when your pace is slow, you will still burn calories.

Your Health and Fitness levels can improve your Enjoyment of Life and Promote Longevity.

Your Health and Fitness levels can improve your Enjoyment of Life and Promote Longevity.

The importance of good health cannot be ignored.  Without good health and physical fitness, we leave ourselves open to dangerous diseases and even a shortened life span.

The most widely accepted definition of health is the one stated by the World Health Organization (WHO) Constitution:  “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”.

Fitness is considered as the measure of the body’s ability to function in all the required activities through each day.  The body should also be able to stay healthy, to resist diseases and be able to handle emergency situations.

Good health is fairly easy to achieve but need certain lifestyle changes.  Always remember to start slow.  All changes feel difficult in the beginning but will get better through perseverance.

 

5 Ways to improve your Health and Physical Fitness levels:

  1. Adequate Exercise is very important. It strengthens the cardiovascular system, strengthens muscle mass and reduces the effect that stress has on the body.
  2. Healthy Eating will help the body to achieve and maintain good health. The bulk of the food that is consumed should be nutritious and full of vitamins and minerals.  Avoid processed foods; too much sugar and salt, as well as fatty fast food, take-a-ways.  Moderation is always a good method to apply.
  3. Avoid drinking in access; a few drinks on occasion will do no harm. Small amounts of red wine can actually be good for you.  Again; moderation is a good measure.
  4. Quit smoking. Smoking is dangerous for the person smoking and those around him.  The body starts repairing the damage caused over the years, the moment you quit smoking.
  5. Enough sleep and relaxation are needed to keep a healthy balance between work and play.

Physical fitness and good health is achieved through proper nutrition and keeping the balance between physical exercise and sufficient rest.

 

The Importance of Sports Nutrition during Training, and Before and After Sporting Events

The Importance of Sports Nutrition during Training, and Before and After Sporting Events

Sports nutrition is the study and practice of improving an athletes’ performance through nutrition and diet.

Nutrition is an important factor in the overall training regime of almost every athlete.  Nutritional intake can be different for each type of sport and research has been done, and is still ongoing, to always improve an athlete’s or competitor’s performance.

 

Factors that can Influence your Nutritional Requirements when practising sports

The sport you play will dictate what kind of nutritional plan will be best for you.  Different sports require different energy intakes.

The time of your sports season; off-season, midseason or peak-season will influence your intake and type of food.  Midseason can require more recovery foods, where off-season will call for a higher protein intake because of strength training.

What you eat, before, during and after games, performances or matches is very important.  Pre-game you need to fuel up to keep blood sugar levels balanced.  Mid-game nutrition will also vary depending on your sport. Drinks with high electrolytes, sodium and fast acting carbohydrates will be efficient.

Post-game nutrition could be the most important.  Your recovery and long-term success can depend on what you consume afterwards.  Fast food does not fall in the recovery nutrient bracket, and can actually cause more soreness and inflammation.  A high-quality protein shake will be a good choice.

 

Athletes need more calories because they burn more calories during practice and performances.  Athletes need a good quality of food that needs to hold nutritional value.

Every meal should have 1 to 2 servings of lean protein, 1 to 2 servings of healthy fat, and 1 serving of either a colourful vegetable or a fruitAt least 2 of the daily meals should include a slow-digesting, high fibre carbohydrate, like brown rice, lentils or wholegrain bread.

When it is not possible to expect to have a proper meal, always choose real food in the convenience store, not the food that claims to be sports drinks or sports bars.  Health bars and whole grain alternatives will be good choices.  A bag of trail mix is a better choice than a bag of chips.